A Bunch

Last Thursday
Doormouse Cardio Circuit
20 rounds
60 seconds work
30 seconds rest
30 minutes total
Each fifth round burpees (18, 17, 15)
Round 20 is 25 Burpees
In between rounds are open source, meaning get creative.

Friday, Saturday, Sunday REST

Monday
Filthy Fifty
For time:
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 30 lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
100 Single unders jump rope
24:43

Later Monday…
Handstand holds on the wall
5 x 40 seconds
L sit holds
5 x 10-15 seconds

Even later…
Reverse Tabata Swim
10 sec work/20 sec. rest
16 rounds, maximum output

Tuesday
20 minutes:
Thruster x5
Hang Clean x7
Sumo Deadlift Highpull x10

Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters.
Fell over.

Wednesday
12 Burpees
12 Pull ups
10 rounds for time.
Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow.
21:28, 5 rounds each ring and bar.

Thursday
5k for time
I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.

Friday
4×400, 2 minutes rest between
0:59
0:59
1:01
1:01
Legs were very heavy from the four days previous. Carried through but had no pop..
Would like to hit these all sub 0:57

This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta Park

This week I have been sticking to the Crossfit protocol for the most part.

Monday:
75 lb Shoulder Press x21
Back Extensions x21
7 rounds.

This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.

Tuesday
10 135lb Squat Cleans
50 GHD sit ups
8 Squat Cleans
40 Sit ups
6 Squat Cleans
30 Sit ups
4 Squat Cleans
20 Sit ups
2 Squat Cleans
10 Sit Ups

135 lb squat cleans are a new treat. Another Olympic movement that looks dangerous but is actually very beneficial. The strength, growth, progression and over all fitness I have felt since starting a regular Crossfit regiment has been pretty outstanding. These workouts are no walk in the park but the results are worth it, and the mind frame that you are forced to embrace while undertaking them is something else.

Speaking of…
Wednesday
Tri Fran
ROUND ONE
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
ROUND TWO
95 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters
ROUND THREE
65 lbs
21 Thrusters
21 Pull Ups
15 Thrusters
15 Thrusters
9 Pull Ups
9 Thrusters

Time: 26:22
No rest for the wicked.
This was brutal. Pull ups broken up most sets. Thrusters broken up at 95 lbs.

This week

Monday-
Weighted pull ups
1-1-1-1-1-1-1
65-75-85-95 (fail x2)-85(fail)-75-65
Plio jumps five sets for fun and variation

Tuesday-
Crossfit Barabra
20 pull ups
30 push ups
40 full range sit ups
50 squats

5 rounds with three minutes rest between each.
1. 2:46
2. 3:07
3. 4:14
4. 4:15
5. 5:27

Total time=19:49, 31:49 with rest

Brutal, last round ate my face.

Wednesday
REST

Thursday
Crossfit Ryan
7 muscle ups
21 burpees

First set of muscle ups were jumping, second-fourth sets from low rings, last set from the plio box from low rings. Even with the regression these were startlingly hard. A long way to go. Burpees felt slow and unexplosive, good for the mind.

Friday
Crossfit’s Mr. Joshua
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups/gh bench sit up (15/15, 30, 30, 4/26, 2/28)
185 pound Deadlift, 15 reps

33:44 with an extra quarter mile at the end for good measure

Saturday
Crossfit’s Erin
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
24:12